Asian Stir Fry, a Low Calorie Meal Planner, Vegetarian Friendly Recipe for Dieters

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All types of rice work well in this meal planner, but given our choices of white rice, brown rice and wild rice, we think that the wild rice adds a delicious, nutty bite to this reduced calorie stir fry recipe. In addition, the rice can be slow cook style rice, quick cook type rice or instant rice.

Meal Planner List - 1 grain group, 2 vegetable groups

Ingredients for this meal planner:

1 cup of your favorite prepared rice (200 calories)

2 cups of ANY of the following vegetables which can be mixed if desired: summer squash, onions, water chestnuts, broccoli, mushrooms, baby carrots

Chinese Sauce (your favorite up to 50 calories & we recommend House of Tsang's sauces as all are so good)

Cooking Spray + salt, pepper for vegetables, if desired/needed

Margarine (50 calories worth - optional)

Simply stir fry the vegetables in a deep non-stick skillet using the cooking spray to prevent sticking. When larger vegetables are used, they can be boiled for just a few minutes in the microwave or on the stovetop for quicker cooking amid the stir fry phase. After vegetables have reached their desired stage, add the margarine. This will add a bit of fat, but the fat is minimal and will add a lot of flavor to the stir fry.

Top the rice with the stir fry vegetables, then add the sauce, or you can add the sauce to the vegetables first.

Total calorie content equals about 400 calories and includes the addition of margarine.

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